Verdant CrossFit, Verdant CrossFit North – CrossFit
WoD1: Metcon (Time)
20 SA R Push Press 50/35
20 SA R OH Lunge
10 Bar Muscle-Up
20 SA L Push Press 50/35
20 SA L OH Lunge
10 Bar Muscle-Up
WoD2: Metcon (Time)
Rest 5:00
20 SA R Push Press 50/35
20 SA R Front Rack Lunge
10 Bar Muscle-Up
20 SA L Push Press 50/35
20 SA L Front Rack Lunge
10 Bar Muscle-Up
Back Squat (10 10 10 )
50%
HOME: Warm-up (No Measure)
Tabata: 8 Rounds :20 work, :10 rest
Odd: Mouuntain Climbers
Even: Side to side hops over a line
HOME: Tempo Goblet Squat (4, 4, 4, 4)
5-2-X-2
5 seconds down, 2 second hold, explode up
HOME: Metcon (Time)
For Time
15 thrusters
Run 200 meters
20 thrusters
Run 400 meters
30 thrusters
Run 800 meters